Old 4th Ward

The Kohler Effect

March 25, 2019

Campers will get together in teams of 3. 1 Partner will work on a prescribed number of reps, 1 partner will be working on a core exercise, 1 caper will be resting . Once Partner 1 is done the team rotates through until they reach the total rep count of 120 Reps = 4 sets each (on the 5 rep exercises 8 sets)

Switch every 5 Reps

1P: KB Headcutters

2P: Plank

3P: Rest

Switch every 10 Reps

1P: Renegade Rows (total) (DB or KB)

2P: Hip Bridge March

3P: Rest

Switch every 5 Reps

1P: Power Wall Balls ( As high as possible and let the ball fall / do not attempt to catch)